Workout of the Day
Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run

  • Jesse Mercado

    I’m New to your Performance programming. What does “@ 20×1” mean???

  • Mark

    It’s two seconds on the negetive portion of the lift, zero wait at the bottom, x=explode up and one second rest at the top.

  • James

    Is the 2 minute rest after all 4 rounds of Bench and KB Swings? Or after each round?

  • Mark

    James, it’s after each round. Bench, rest 30 sec. Kb swing then rest 2mins x4

  • Travis R.

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    3. [email protected]#, [email protected]#
    4. [email protected]#, [email protected]#

    B: 5rds + 30m @ 25#DB’s, Box dips

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